Whether you’re training for your first sprint or shooting for an Ironman PR, I will help you attain your goals.
What do you want to ACHIEVE?
- Improve Race Results
- Race Faster, Longer, and Stronger
- Cardiovascular Endurance
- Sport-Specific Strength
- Maximize Power-to-Weight Ratio
- Perfect Sports Nutrition
- Optimize Training Time
- Reduce Risk of Injury
roll & stretch at minimum
Swim: 100M X 30 @ race pac
Adding 10 reps on this week for 1.86 miles of intervals.
Warm up easy 200M @ 60%
100M X 30 sets @ race pace w/ 5 sec rest
Shooting for Ironman race swim time of 1:25:00 so your training pace per 100M = 2:12 or 25M = 0:33
200M easy cool down
Bike: Mercer Island Loops
Distance: 40 mi
2 loops around MI + out & back across I-90 floating bridge on each loop for a nice aero “breakaway” effort at 85%. Take the loops at a
moderately challening pace. Driving up the hill climbs and coming out of the saddle to maintain speed. You may need to add a little mileage to get to 40 miles, so just add it at the end.
Average pace 18.5
Strength : WTS
1:00:00 – Full Body
Distance: 7.5 miles
Do a moderate base run with mixed terrain – nothing steep. 70-75% effort max. 8:00’s.
Bike Hill Reps – Mt Hood
Distance: 48 mi
Do the 6 mile climb 4XWarm-up 10-15 min
1st climb at 70% effort in the saddle the whole way up.
Each subsequent hill rep is faster than the one before – negative spilt each climb. Stand up asnecessary.
COAST with speed on descents.
Swim Open Water
2 mi open water swim. 75% effort
Distance: 27 mi
After swim do a 1:30 bike on mixed terrain – some gentle climbs.
Run: Long Hill Repeats
Distance: 8.6 mi
Use a hill that’s 3-5% incline for this workout. It will be 3 X 10 min sets.Warm-up easy for 1 mi flat
Do this by time, so climb for 10 min at 80% or 8:00’s. Then go back down the hill at 75% effort level, but faster pace – 7:30’s. Don’t hold back, but don’t push. Ease down the hill staying light on your feet – imagine running on eggshells.
Planned: Day Off: 1:00:00 Swim: 2:30:00 / 6801 yards Bike: 6:15:00 / 115 mi Strength: 1:00:00 Run: 2:10:00 / 16.1 mi Total: 12:55:00
TRIATHLON TRAINING PROGRAM = $300/mo – 3 month payment blocks
- Premium membership to Training Peaks, the ultimate training and nutrition software. All programs are individualized. No cookie cutter generic stuff!
- Analysis of power, heart rate, RPE, and GPS data to dial in your intensity pacin
- Initial face-to-face consultation
- Unlimited email and phone contact
- Weekly check-in to assess progress and make necessary adjustments
- Race day preparation & strategy
- Nutrition guidance & race plan